Nov ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: Lower Body WU (No Measure)

5min Bike/Row/Run

+

2x:

10 Leg Swing front/back

10 Leg Swings left/right

5 Inchworms + Push-up

10 hollow rocks

20 walking lunge

Strength

B: Metcon (Weight)

4 Sets:

16 BB Step Ups

10 Dbl DB RDL

20 – 40s Sorenson Hold

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

17 min Circuit

20 DB FSQ

400 m run

20 ring rows